Exercises for Pregnant Women

Ashwini MaratheFitnessLeave a Comment

Exercise….Do it for your family.

A sedentary lifestyle during pregnancy is associated with excessive weight gain that could result in gestational diabetes and other complications.

However, the key is knowing which exercises are safe for pregnant women and which ones aren’t. The good news is that we did the research for you so you can know which popular workouts you can take part in.



Hands-down, swimming wins the award for one of the safest exercises for pregnant women, experts say. Swimming puts no pressure on your joints and ligaments, while the buoyancy of the water helps a pregnant woman not only exercise but also feel lighter while doing it. You can certainly get a great workout and torch tons of calories without any impact. That’s what makes this exercise one of the best bets for pregnant women. Also, look for classes in your area that combine, say, strength training and cardio in the water. Running and walking in the water are great, too.



The benefits of yoga are exceptional because it relaxes your mind and stretches your body. It can be an excellent way for an expectant mom to clear her head and deal with any anxiety she might have about her pregnancy or getting ready for the new baby. However, it’s important to take some precautions. “Be mindful of the risk of overstretching in the second and third trimesters, when the hormone relaxin surges in your system to open your joints for childbirth, making strains more likely. Of course, avoid inverted poses like headstands and also lying on your back, especially if doing so makes you dizzy. As your uterus grows, lying on your back can put extra pressure on the blood vessels that bring blood back to the heart, causing your blood pressure to drop.



A spin class is a great option for a no-impact workout in a climate-controlled space that you can do at various levels of intensity, depending on how your body is responding. You can engage in a high level of effort as long as you don’t experience any warning signs such as dizziness, a racing heart rate, or blurred vision. However, you have to take several things into account. For instance, make sure you don’t become overheated. When your core temperature exceeds 102 or 103 degrees, that can lead to birth defects during the first eight to ten weeks and can also lead to premature labor throughout pregnancy. Dehydration can also lead to premature labor. The key is to stay hydrated, avoid overheating, and use a lot of common sense.



Similar to yoga, Pilates elongates your muscles while you coordinate your breathing to your body’s movements. Pilates is safe given that that you don’t overstretch or, if you’re using a reformer [specialized Pilates equipment], that you don’t increase the level of resistance beyond what you could comfortably do before you were pregnant. Again, avoid lying on your back—you may need to ask your instructor for modifications.

Exercises for Pregnant Women was last modified: September 6th, 2016 by Ashwini Marathe

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